/fit/ - Fitness, Health, Exercise, Dieting, etc

Full-fat everything. Now leave you manlet

>>133453

REad the the sticky faggot

This isn’t your personal blog

Wow. You Amerimutts really are a piece of work… allow me to dumb it down for you:

>Does skipping ropes build calves?

>What other exercises would be suitable to build shoulders? Preferably exercises that don't require lifting above the head; that includes handstands of any sort.

I've read the sticky, you tards.

>>133460

Sure, skipping rope will probably do something for your calves, but it's not ideal because you're likely not going to be able to apply the principles of progressive overload to skipping rope in regards to muscle gain.

In regards to your shoulder, do rows and shit:

http://exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRow.html

http://exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html

http://exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

Although, a better solution is to fix your damn shoulder so you can move properly and do big heavy presses. Your shoulder issues are probably a result of bad habits that are now catching up to you. Work on your posture and your shoulder mobility and your overhead pressing form.

https://www.youtube.com/watch?v=RXCyNiSGrEs

Good luck. Work hard and do your best.

>>133461

Perfect! Thanks a lot!

>>133453

cuckchan gtfo

read the sticky

check em

I'm a big guy 4u

>>133453

diet is all about two things

>calories in vs calories out

>if it fits your macros

you're being autistic about this so i'm ignoring the all the details you wrote.

1. get your minimum protein; pick some meme number like a gram per lb of bodyweight is fine.

2. since you don't do a lot of cardio or conditioning or physical work the rest is very optional. you can go keto, low-carb, low-fat, whatever you like. but get at least 10% of your kcals from fat which shouldn't be a problem if you eat food to get your protein.

3. take a cheap generic multivitamin and some fish oil or omega3 for insurance.

calves, do calf raises. both seated and standing. you can do them in the leg press after doing leg presses, or do them in the squat rack after squatting or do them after deadlifts and work your grip besides, the seated ones you do with a plate or barbell on your knees or use a machine.

jumping rope is good for calves.

shoulder exercises, see exrx.net and the muscle directory, don't be afraid to use dbs or machines.

>>133453

drink some dogjizz faglord

>orange juice

>low fat cheese

>skim milk

>rice cakes

>shakes all day long

God you're such a fucking faggot. I mean you're eating like a 100lb girl and you wonder why you can't gain weight.

Stop drinking shakes all day shakes are for fat fucks who need protons without extra calories. Eat more meat a LOT more meat. Full fat cheese and milk. Yogurt, moar oatz, moar eggs.

>>133462

stop eating boiled ham eurotard

Your lunch is shit. Why make lunch your lightest meal? Your biggest meals should be during the day to keep you fueled. It's not necessarily a matter of meal timing but more of a practical thing. Your plan is going to make you hungry. Why would you want to feel hungry at all if you're trying to gain weight? Salads are for fatties and iceberg lettuce is shit. Broccoli and spinach is much better and it's still a cheap option.

Do you seriously think just one meat serving in your whole day is gonna cut it? Protein supplements shouldn't be used that much. All or most of your protein intake should be from real food as in meat, eggs, and dairy. Protein shakes should really be used post workout and to fill in whatever you can't meet your macros.

It's like you took memes from /fit/ and combined this with your idea of a healthy diet. I admire your dedication, but your effort won't repay you with this diet you made. If you want to put in any effort, cook for yourself actual meal prep meals with the carb serving, protein, and cooked veggies.

Once again, salad isn't that bad but it's overrated and not as nutritious as you'd think.

>>133466

Checked.

Alright. I have adjusted the meal plan; the macros are 36% fat, 37% carbs, and 27% proteins. Udo's Choice is a blend of O6 and O3.

>>133470

>>133488

Ok. I've changed it now.

>Breakfast

2 slices of wholegrain bread

4 slices of ham

2 slices of ff cheese

2 eggs

1 glass of whole milk

>Snack

1 shake, which contains: 25g. iso-whey, 100g. rolled oats and 1 glass whole milk

>Lunch

200g. of striploin (pork)

200g. potatoes

50g. mixed vegetables (frozen)

<Workout

>After workout

2 boiled eggs

2 tbsp peanut butter

1 shake, which contains: 25g. iso-whey, 100g. rolled oats and 1 glass whole milk

>Dinner

200g. rice

100g. boiled cod fillet

>Before bedtime (which means a couple of hrs. before)

150g. lettuce

20g. walnuts

2 tbsp Udo's Choice (for those who don't know what it is https://www.udoschoice.co.uk/products/udos-choice-ultimate-oil-blend)

1 tomato

1 avocado

Is this better?

I forgot to mention that I tried doing the GOMAD-diet, but I got super-gassy and diarrhea.

How about meal prepping? Make meals how far ahead? I can freeze some of the food, but I notice the rice gets 'dry' when i put it out to defrost.

>>133490

>>133494

Yeah it looks better although I'm not sure why you have to plan for so many meals. Your life will be a lot easier if you simply planned for 3-4 meals a day. And then you can add a simple snack of protein and carbs when you're hungry.

At this point, you're going to have to try out your meal plan for yourself to see if it's something you can maintain.

>meal prep

That depends on you buddy. There are PLENTY of meal prep vidoes on the jewtube for reference. But if you're lazy, just use a macro counter, cook a few days in advance, and keep your foods simple. Rice is pretty much all carbs. Lean meats are almost all protein, and things like nuts and olive oil are almost all fat. I guess that's why they're brofoods because they're easy to track.

>>133559

>fucked up the sage

kill me as well while you're at it

>>133505

Only thing is that I think I'd struggle with chomping that much food in only four sittings… at least in the start.

I checked out this guy's vid https://hooktube.com/watch?v=ya_uIbpH0Zc and his setup seems pretty sweet; the only thing is that there are not enough calories, so I'll apply it to my own menu.

I don't mind preparing breakfast and such, I just don't want to spend the whole day in the kitchen every day.

>>133561

Nah. You are already suffering the consequences of losing WWII and that's a fate worse than death, bro.

>>133494

how bout bull prepping faggot?

>>133594

I don't know what that means, but I'll go out on a limb and assume that's something you usually do?

If I feel hungry after having eaten my meals, should I eat more or should I not exceed my calories?

>>133728

>If I feel hungry after having eaten my meals, should I eat more or should I not exceed my calories?

If you've eaten the right amount already then maybe not. But if you're really hungry then have some protein with carbs. You're trying to gain weight. Not like you're trying to cut.

>>134258

>Is there a limit as to how big one can become

Yes, especially if you're a natty.

>Should I start cutting when I've reached my target weight

Cut when you feel that you're too fat.

>If I'm not mistaken, 5x5 is a starting routine - how long should I stick with it before switching?

When you linear progression stops working. When your body can no longer keep adding weight every session.

>>134258

>flag

do you consider yourself white?

>>137311

Yes, MMA will help you fight. At the end of the day, though, MMA is a sport – a game. Protecting yourself is not. Just keep that in mind when you train.

>>137311

Consider eating food that doesn't need to be heated. Greek yogurt or a few handfuls of peanuts or something.

It's an oversimplification, I know, but masturbating less is a matter of replacing that behavior with another behavior. Listen to the little voice in your head when it tells you not to masturbate. Go do something else. Read a book or play some vidya or go lift some more or do mobility work.

Good luck out there, bro. You're going to make it.

>>137324

If you really, genuinely want to learn how to fight if a life-or-death situation comes knocking, then joining the police or the army is your best bet, because they are the only ones that will actually teach you what to do when someone does not fight fair and tries to go for your eyes, or your hair or chuck broken glass in your face, etc, etc. Martial arts, no matter how fancy, are all based on the idea that you are going to be fighting someone who is going to be using that same martial art against you and not the possibility that someone tries to break your fingers or rip your ears off with their free arms when you've got them in a chokehold.

>>137324

get a good grappling base and learn how to punch and not get punched back as much. practice in live sparring. mma is a better sport than boxing imo.

>>133453

Disgusting non-white

>>137458

See >>134288